Goal: My goal is to change my body composition. My weight is fine but my fat to muscle ratio is in sad shape. I have what I call a curtain of fat hanging on my back and a tummy pouch below my belly button. My legs are in sad shape too no muscle there. I figure that I would like to lose 2 inch off my waist and hips and put on size everywhere else. I don’t want to set an unrealistic goal but am going to try to do my best to accomplish this by my 42nd Birth Day in January. That gives me about 12 weeks.
Diet: I’ll be doing carb rotation. I don’t have time to count every calorie I put in my mouth. I am a big fan of lower carb diets sense I put my husband on one 3 years ago. He lost 50lbs and has kept it off. I can’t handle the strict Atkins thing like my hubby did. So Monday-Thursday I’ll be taking in carbs Pre and post work out, then low carbs the rest of the day. Fridays will be a cheat day if I think I need it. I don’t work out on the weekends so low carb all day. I will be trying to get in at least 120 grams of protein a day
Work out Plan: I was doing a Back and Bies , Chest and Tries , Shoulders and legs rotation Mon-Fri but I don’t have a lot of time to work out in the morning and I want to be able to lift heavier and work my legs daily until they get stronger and can handle more weight. So
Welcome CM ( I refuse to call you chubby). Good luck with your goals, 12 weeks should give you time to accomplish this. Might want to have a cheat "meal" on Friday instead of a cheat "day".
Also, once you get going in Fitday.com, it is just a matter of minutes a day to update. It is also a very valuable tool to keep your macros and calories in check. It will be much easier to make adjustments to your diet if you know where you're coming from.
Welcome CM ( I refuse to call you chubby). Good luck with your goals, 12 weeks should give you time to accomplish this. Might want to have a cheat "meal" on Friday instead of a cheat "day".
Also, once you get going in Fitday.com, it is just a matter of minutes a day to update. It is also a very valuable tool to keep your macros and calories in check. It will be much easier to make adjustments to your diet if you know where you're coming from.
Thanks for the advice MarkY I will check out that site and it will be a cheat meal not a cheat day
I am into horses but unfortunately I am a city girl now ,but I worked on a 1,400 acre farm in North Dakota for my Aunt and Uncle where from the age of 16 to 21. I had the privilege of taking my horse out to round up the cattle for milking time. : )
CM, I notice you like mixing up your workouts. Have you read any of Chad Waterbury's stuff? He writes on t-nation.com and he's excellent. Also good is Alan Cosgrove, who's got several routines listed in the book "The New Rules of Lifting."
CM, I notice you like mixing up your workouts. Have you read any of Chad Waterbury's stuff? He writes on t-nation.com and he's excellent. Also good is Alan Cosgrove, who's got several routines listed in the book "The New Rules of Lifting."
Also, once you get going in Fitday.com, it is just a matter of minutes a day to update. It is also a very valuable tool to keep your macros and calories in check. It will be much easier to make adjustments to your diet if you know where you're coming from.
You might want to check into what MarkY says here, there are many software packages to make it simple, most have a trial period that will get you going. Ony when you start measuring can you see where to make changes. You can search for "Fitness Assistant" 2 months free trial, or another good paid one is Calorie King, they both come complete with range of foods, even cheats.
Well I did get my cardio in for the day. I still have to do more abs.
I also decided to humiliate my self and post my belly pictures so that you all know why I say I am chubby (fat) and so I have a before and after picture. Hopefully I’ll have an after picture in the future.
Last edited by Chubby Mom; 10-10-2006 at 02:27 PM.
LOL, CM - the commentary on your pics is too funny! Listen up -- you have tons of potential and you can make a transformation faster than you think. It's going to come down to two key elements: diet and your workout program. And I don't mean diet as in weight loss but diet as in, a way of eating that will help you achieve your goals and keep you healthy for the rest of your days. Cardio is a nice-to-have but you cam do boatloads of cardio and still be skinny-fat. So... diet and weight lifting are where it's at.
You might want to post your diet and your workout plan. There are lots of people here who will give you a friendly critique.
Hey, don't despair. And no more negative self-talk!! You are not as far as you think from having a body of which you will be proud.
When I first started working out, I was 114lbs and 28% bodyfat. I went on a 12 week plan (Body for Life, which is a simple 40% protein/40% carbohydrates/20% split and perfect for a beginner!). At the end of the 12 weeks, I weighed 118lbs and was 18% bodyfat. I looked like a different person and was a size smaller in clothing!
So, my point in telling you that is that you can do it! I think you should start with a more simple nutrition plan like Body for Life and feed your body the carbs it needs to exercise. There's no need to carb cycle as your first resort to change your body composition. Carb cycling is a great thing, but why pull that egg out of the basket in the beginning? You may not even need to do the carb cycling at all -- especially in the first 12 weeks. I prepared for a figure competition, getting down to 8.8% bodyfat, and did not start lower my carbs down to 100 grams until I was a month out. Only in the last two weeks did I go to 75 and 50 grams of carbs per day. It's just not necessary to deprive yourself of carbohydrates to get lean.
Last edited by Hibiscus09; 10-10-2006 at 04:33 PM.
^^ Bump to this about carbs. I had forgotten about your carb cycling plan. Unless you are insulin resistant -- which is extremely unlikely at your weight -- there's no benefit to reducing carbs and lots of reasons not to.
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